02/13/2019 – CrossFit Fixx
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02/13/2019

13
Feb

02/13/2019

CrossFit Fixx – Kids Speed & Strength

Today’s Goals & Stimulus

During the 10:00 Extended Warm-up make sure to understand that we want to build to a heavy 3 rep, but not a 3RM. Athletes should be able to do multiple sets at the weight they settle on and if they are unsure about the weight they’ve chosen, rest and do a second set before deciding load.

EMOM is structured to increase working time from Min 1 to Min 3. In Min 1, the Deadlifts should take tops :20 lots of time to rest. Wall Balls in Min 2 should be attempted unbroken which will put people around :35-:40 of work…less time to rest but still giving ample transition time. Most average 1:00 for a 200m Run so most will finish with only a few seconds before the next round.

Warm-up

Warm-up (No Measure)

AMRAP x 10:00

10 Plate Good Morning

20 Forward Plate Jumps

10 OH Plate Lunges

20 Lateral Plate Jumps

10 Plate Deadlifts

20 Speed Plate Jumps

10 Plate Press

Strength

EXTENDED WARM-UP

On a 10:00 Running Clock…

Build to Workout Weight for Deadlift

Deadlift (1 x 3)

WOD

Metcon (Weight)

EMOM x 15 MINUTES

MIN 1 — 3 Deadlift

MIN 2 — 20 Wall Balls

MIN 3 — 200m Run

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